Sunday, January 15, 2012

Healthy Tofu Tikka Masala

Good food that will honestly lift your spirits and taste buds!
Complexity Level:  Intermediate
Note, while the recipes looks long in ingredients, 
I made it so they are repetitive throughout, to simplify the meal and shopping list!
Healthy Tofu Tikka Masala
What You Need:
Tofu Marinade
4 Cloves Garlic, peeled
2 inch. piece Fresh Ginger, peeled
1 1/2 tsp Garam Masala*
1/2 tsp Cayenne Powder (more for added heat if desired)
1 tsp Ground Cumin
1 tbp Lemon Juice
1 tsp Salt
1/2 tsp White or Black Pepper
2 cups Plain Greek Yogurt (Use soy for Vegan Recipe)
2 Firm Tofu Blocks, diced
*if you do not have garam masala, you can use cinnamon, cloves, cardamon, and nutmeg

1 can Lite Coconut Milk
1/2 cup Fat Free Half and Half (Use more Coconut Milk for Vegan Recipe)
1 cup Plain Greek Yogurt (Use soy for Vegan Recipe)
1 tbsp Fresh Lemon Juice
1 tsp Salt
10 oz. Tomato Paste
1 Jalapeno, minced (only use half if heat sensitive)
1 Shallot, minced
3 cloves garlic, minced
Butter Flavored Cooking Spray
1 tsp Cumin
1/2 tsp Cayenne Pepper
1/2 tsp Black Pepper
Fresh Cilantro (garnish)
Fresh Mint (garnish)

In a food processor, puree the garlic, lemon juice, and fresh ginger until you create a paste.

Scrape the paste into a mixing bowl, and stir in the remaining marinade ingredients (except for the tofu).

Once combined, gently fold the tofu with the marinade and refrigerate for 30 minutes, or for best results over night.

Using the cooking spray, spray a sauce pan generously, and saute the garlic, shallot, and jalapeno for about 1-2 minutes.  Next, add the lemon juice and cook 1 more minute.

Now it's time to whisk in the coconut milk, lemon juice, tomato paste, yogurt, cream, and spices and bring to a simmer.  Because this sauce will be with the tofu, and tofu is naturally full of water, whisk is a flour slurry made with 1/2 cup flour and cold water whisked in (about 1/2 cup water)At this point you can add in the marinated tofu to a 9X13 baking pan, coat with the coconut sauce and bake covered at 350 degrees for 45 minutes.

In the dish, after baking.
When done, you can serve this alone, or over a grain.  I use Quinoa or Rice and serve with a side of Simple Whole Wheat Naan.

No matter how you serve it top the tikka masala with a pinch of freshy chopped cilantro and mint.

I hope you enjoy as much as I.... I had 2 huge bowls!


  1. I am very fond of Tikka Masala dishes and love that you added tofu which makes it an even healthier dish. Great post!

  2. Thanks! We did the math and this recipe is seriously close to 200 calories and 2 g fat a serving. I was experimenting with a low fat recipe, and came up with this. The only thing I would change is add more spice - but I have a serious spice addiction ;). Thanks for stopping by bargain bites!!!! I hope you have a glorious and delicious day!!!


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